FML Workout: Kickass Kettlebell Flow

Part 1

Complete 3 rounds with 45 seconds of rest in between.

Kettlebell Shinbox Extension to Halo

10 reps (5 each side)

The Set-Up: Start in a seated position. Bend both knees and hold a kettlebell bottom-up by the horns, close to your face.
1. Shift your shins over to one side and then thrust up to your knees.
2. Lock out your hips at the top and circle the kettlebell around your head slowly and smoothly, maintaining a tall stance and tight core.
3. Repeat by sitting back down to center, leading hips first and maintaining a proud chest throughout the whole movement. Alternate sides, until you complete 5 reps each side.

Kneeling Clean to Squat and Press

10 reps (5 each side)

The Set-Up: Start in a half kneeling position.
1. Clean the kettlebell and simultaneously land in a squat.
2. Press the kettlebell overhead from your squat position. Stick the rep at the top.
3. Re-rack the kettlebell and then spiral it back down to your half kneeling position. Repeat until you complete 5 reps each side.